10 Foods with More Folate than Kale
1. Spinach
spinach is actually the best plant-based source of folate. It has 131 mcg per cooked half-cup, which is 22% of the recommended daily intake for pregnant women
2. Supermarket Bread
Young says. And while it's probably best not to rely solely on supermarket bread, it's reassuring to know that a slice of white bread contains 50 mcg
3. Breakfast Cereal
a serving of most breakfast cereals will deliver 100 mcg, 17% of a pregnant woman's daily needs, and 25% of the needs of other adults
4. Black-Eyed Peas
They've got 105 mcg of folate per half-cup (17% of the RDA for pregnant women, 26% for other adults
5. Asparagus
Asparagus is a folate powerhouse, with 89 mcg in just four spears. That's 15% of your needs if you're pregnant, and 22% if you're not
6. Brussels Sprouts
They've got 78 mcg of folate per half-cup, which means that pregnant women will get 13% of their daily requirement and other adults will get 20%
7. White Rice
It has 15% (90 mcg) of your daily needs if you're pregnant, and 22% if you're not
8. Avocado
know that a half-cup (sliced) will deliver 59 mcg of folate—10% of your daily needs if you're pregnant, and 15% if you're not
10. Crab
This sweet shellfish packs 39 mcg of folate in 3 ounces, which is 9% of what most adults need daily.
10 Foods with More Calcium Than a Glass of Milk